Notwithstanding the distasteful Hulk Hogan meme…
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The current confusing narrative is around amount of protein. I've been weightlifting consistently over the last 2 years and it feels fantastic.
But the bro-sphere influencers are saying you need up to 1g per lb of body weight of protein a day. That may be too high, but there is evidence in some studies that up to 0.6g per lb of body weight leads to more muscle synthesis.
That's a lot of meat. Not sure if the net benefits of that are positive.
@89th: I know this sounds drastic, but the real game changer for me was around 2016. I stopped eating added sugar. It's been the most effective health change I've made to my life. Was very hard when I was first making the switching. The good part of it is that it's a very clear rule.
@xenon said in Notwithstanding the distasteful Hulk Hogan meme…:
The current confusing narrative is around amount of protein. I've been weightlifting consistently over the last 2 years and it feels fantastic.
But the bro-sphere influencers are saying you need up to 1g per lb of body weight of protein a day. That may be too high, but there is evidence in some studies that up to 0.6g per lb of body weight leads to more muscle synthesis.
That's a lot of meat. Not sure if the net benefits of that are positive.
@89th: I know this sounds drastic, but the real game changer for me was around 2016. I stopped eating added sugar. It's been the most effective health change I've made to my life. Was very hard when I was first making the switching. The good part of it is that it's a very clear rule.
Yeah the protein recommendations for my body weight would be like a half cow a day. very bad for your kidneys. I'd like to get up to maybe 100-150 grams a day but that's as far as I'm willing to go at my age.
When I limited added sugar way back when I was suprised at how quickly my taste for sweets went away.
Xenon, what kind of routine are you doing? I'm sticking with machines, but I do 13-14 of them, three sets to almost failure on each. I may leave one, maybe two reps in the tank. First set is the heaviest weight I can squeeze four reps out of. if I can get up to six I up the weight. Second set goes usually 30 lbs lighter for 8-12 reps then the third down again 30 for 15-20 for endurance.
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@Mik - I do compound exercises. I have a set of dumbbells and a barbell rack in my basement. With 3 young kids - the name of the game is simplicity and consistency. I carve out 20 mins a day and rotate main body sections: squats, deadlifts, bench press, rows, chin ups.
I typically average about 10-12 reps (which is close to failure).
When I used to go to the gym (a long time ago), I was very into efficiency and effective training. These days I just throw weights in the air, but almost always do it 3-4 days a week.
I also bike 3 days a week to work... which works out to about 80 miles a week of cardio.
Consistency beats technique. I've never felt stronger in my life.
I need to work on stretching more though... I completely ignored up until recently.
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What's B2 - Second breakfast?
@Doctor-Phibes said in Notwithstanding the distasteful Hulk Hogan meme…:
What's B2 - Second breakfast?
Yes. Sometimes I have two lunches too. I struggle to keep weight on.
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@Mik - I do compound exercises. I have a set of dumbbells and a barbell rack in my basement. With 3 young kids - the name of the game is simplicity and consistency. I carve out 20 mins a day and rotate main body sections: squats, deadlifts, bench press, rows, chin ups.
I typically average about 10-12 reps (which is close to failure).
When I used to go to the gym (a long time ago), I was very into efficiency and effective training. These days I just throw weights in the air, but almost always do it 3-4 days a week.
I also bike 3 days a week to work... which works out to about 80 miles a week of cardio.
Consistency beats technique. I've never felt stronger in my life.
I need to work on stretching more though... I completely ignored up until recently.
@xenon said in Notwithstanding the distasteful Hulk Hogan meme…:
@Mik - I do compound exercises. I have a set of dumbbells and a barbell rack in my basement. With 3 young kids - the name of the game is simplicity and consistency. I carve out 20 mins a day and rotate main body sections: squats, deadlifts, bench press, rows, chin ups.
I typically average about 10-12 reps (which is close to failure).
When I used to go to the gym (a long time ago), I was very into efficiency and effective training. These days I just throw weights in the air, but almost always do it 3-4 days a week.
I also bike 3 days a week to work... which works out to about 80 miles a week of cardio.
Consistency beats technique. I've never felt stronger in my life.
I need to work on stretching more though... I completely ignored up until recently.
Yeah, I've been looking for a sustainable routine for stretching and balance. But yo are right - consistency is the key. I go three times a week for 90 minutes each, 30 minutes cardio at home on the off days.
I may eventually go back to free weights and dumbbells, but at this age the machines are likely the better option. I do have a leg press machine and an ab machine I've maxed out on so not sure what I'm going to do there. Most of them I'm 60-75% of the stack.
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With the breakdown of joints with age, has come some simple motivation to lift weights. If I actually can lift weights on any given day, because my joints will allow it, then it's a blessing, and I should take advantage of it. Case in point, my left elbow has some tendon issue now due to repeated aggravation from dumbbell bench, so I'm going to have to lay off benching until further notice. But I'll try to work around it, with an appreciation for the joints that do still work well enough on any given day.
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@xenon said in Notwithstanding the distasteful Hulk Hogan meme…:
@Mik - I do compound exercises. I have a set of dumbbells and a barbell rack in my basement. With 3 young kids - the name of the game is simplicity and consistency. I carve out 20 mins a day and rotate main body sections: squats, deadlifts, bench press, rows, chin ups.
I typically average about 10-12 reps (which is close to failure).
When I used to go to the gym (a long time ago), I was very into efficiency and effective training. These days I just throw weights in the air, but almost always do it 3-4 days a week.
I also bike 3 days a week to work... which works out to about 80 miles a week of cardio.
Consistency beats technique. I've never felt stronger in my life.
I need to work on stretching more though... I completely ignored up until recently.
Yeah, I've been looking for a sustainable routine for stretching and balance. But yo are right - consistency is the key. I go three times a week for 90 minutes each, 30 minutes cardio at home on the off days.
I may eventually go back to free weights and dumbbells, but at this age the machines are likely the better option. I do have a leg press machine and an ab machine I've maxed out on so not sure what I'm going to do there. Most of them I'm 60-75% of the stack.
@Mik said in Notwithstanding the distasteful Hulk Hogan meme…:
@xenon said in Notwithstanding the distasteful Hulk Hogan meme…:
@Mik - I do compound exercises. I have a set of dumbbells and a barbell rack in my basement. With 3 young kids - the name of the game is simplicity and consistency. I carve out 20 mins a day and rotate main body sections: squats, deadlifts, bench press, rows, chin ups.
I typically average about 10-12 reps (which is close to failure).
When I used to go to the gym (a long time ago), I was very into efficiency and effective training. These days I just throw weights in the air, but almost always do it 3-4 days a week.
I also bike 3 days a week to work... which works out to about 80 miles a week of cardio.
Consistency beats technique. I've never felt stronger in my life.
I need to work on stretching more though... I completely ignored up until recently.
but at this age the machines are likely the better option
I agree with this. I sometimes lift as if I'm still 25. It's a risky thing to do. Machines are much safer and get you similar benefits. I should be building more safety into my routine. My goal is preserving mobility as I get older - not a beach bod.
